Anyone who enjoyed jumping on beds as a child will probably greatly enjoy the rebounder. A rebounder is a mini-trampoline that is typically 3 feet in diameter and 9 inches high, according to the website Healing Daily. It is an efficient and easy form of exercise, which can be used for either gym or home use. Healing Daily reports that rebounding and similar exercises can greatly increase your body's lymph flow, which carries nutrients to your cells while helping to discard waste in the body. For your lymph system to work efficiently, you must maintain a regular exercise program.
Health Bounce
The health bounce is the basic bounce for the rebounder. It is good to use as a warm-up, as well as a resting place when you need to slow down a bit but still want to keep your muscles moving. Position your feet on the rebounder a little wider than hip-width apart. Place your hands on your hips and keep your back straight. Engage your abdominals and with a slight bend in your knees begin lightly jumping up and down. The movement shouldn't be too forceful, but your feet should leave the rebounder on each jump. Make sure that your knees are bent when you land. Continue this motion for as long as you like.
Running
The rebounder makes a great platform for running. It activates your lymph system, but the impact is not as harsh on your joints as running on pavement. Start running on the rebounder as if you were running in place on the floor. Keep your abdominal muscles engaged for stability. Start slowly and as you feel comfortable, gradually increase your speed. Just like running in place on the floor, focus on kicking your knees up rather than kicking your feet back behind you.
Jumping Jacks
Jumping jacks are fun to do on the rebounder, and they allow you to bring your arms and shoulders into the workout. Make sure to keep your abdominals engaged and always land with your knees bent. Start with your feet together in the center of the rebounder, bend your knees, and jump your feet a little wider than hip-width apart. Jump back to starting position and continue the movement jumping out wide again, and so on. When in starting position with your feet together, your arms should be by your side. When you jump to the wide-legged position, raise your arms to your sides and then above your head. Lower them for starting position. Try to keep the entire motion going for 60 seconds.
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